Tuesday, 29 November

WARM UP

Hang Squat Snatch

6 Sets on 2:30

• Set 1: 3 Reps @ 75%
• Set 2: 2 Reps @ 78%
• Set 3: 2 Reps @ 78%
• Set 4: 2 Reps @ 83%
• Set 5: 1 Rep @ 86%
• Set 6: 1 Rep @ 86%

“Bloody Mary”

AMRAP 20

5 handstand push ups

10 single leg squats

15 pull ups

Every 4 mins starting at 00:00, 15 Hang power snatches 75/55

Additional Work:

• AMRAP 8 (after)
  • 50 GHD Sit-ups
  • 20 Calorie Row
  • 50 GHD Sit-ups
  • Max calorie Row
• Grip accessory, accumulate 5 mins of dead hang, every break complete 30 double unders (after)